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You could also try putting the Reduced Damage modifier on in the settings (Options > Game > Difficulty > Simulation > Reduced Damage).
For the night scenarios, you should use optics on your weapon that has night or thermal vision.
Thermal Optics
The ArmA series is very different from many other games in that regard.
In most games players/enemies stand out in some way. (players are often shaded slightly different than the environment - arma doesn't do that).
Move from cover to cover and then use that cover to scan your surroundings. You need to make sure you are harder to spot, as much as you need to be good at spotting your enemy.
Avoid running over hilltops or ridgelines. Staying on low ground will help you to blend in with the background and can get your enemies skylined.
AI will spot you quicker if you sprint a lot. Try moving at a steady pace and switch to combat walk when you're expecting enemies nearby. This will also help you conserve your stamina.
Keep in mind that you can turn your head while running forward. Zooming in (hold rmb) on suspicious areas can make spotting enemies a bit easier. Try to look for movement. (it can help to reduce post processing effects in your options. Having a crisper image sometimes makes it easier to spot small moving objects in the distance)
IR optics can certainly help in some cases but it's better if you train to work without those. You won't always have them.
Still, the AI spots you too early. It's just not that well programmed. Most annoying is a scenario like that: you're on a tower/ in a house peeking through a window or gap - before you can set up your gun, they'll turn towards you and start shooting.